[Piotr Malicki]

Hey Pitor

Hope you’re well, first I’d go with a small bump in the salt go with the added 1 gram, essentially the more you drink the more sodium you’ll need to first start with a sodium bump first before we go with anything else

Thanks for the answer, so You think 7 Liters of water with 7g of pink salt its a good idea?

[Piotr Malicki]

thanks for all the answers guys! I’m always counting every calorie in my app but I am also looking how much protein, fat and carbs I’m getting from direct sources

[Piotr Malicki]

I count all my macros in the app, but I also track my protein, fats and carbs only from direct sources that’s why I am asking

[Piotr Malicki]

If you simply weigh everything before you eat it, you will always be accurate. Weigh out your COR, cheese, rice, meats etc, stick with the same brands, and have the same amount each day.

When it comes to eggs, however, I would just calculate the macros from an average small/medium/large egg and be consistent with what size and brand you use (They may not be 100% the same, but the difference will be negligible here).

That is what I was thinking about eggs, just to get average weight for one egg size M or L and i will be good

[Piotr Malicki]

Hello mate, I don’t like to use sauce, or zero sauces; cause I feel it’s too processed imo

BUT, a heinz ketchup will not harm you no worries, my husband got into his diet plan smg like 20gr a day in off season, that’s a source of carbs like another one!

I would make sure you still have fruits somewhere (blueberries… or red fruits, ananas etc) and not just ketchup though

Thanks for all answers, I don’t really like these sauces which are like few calories in 100g because it always fucked up my stomach, just got my zero sugar/salt heinz cannot wait to try it for first time 😂

[Piotr Malicki]

give us some updates kuba!

[Piotr Malicki]

I would take 1 of each x5 per day scope to double up on omega and do 2 of each

Noted!

[Piotr Malicki]

116.6 , pull today , my body is very very predictable here , I will defo get 116 by end of the week , and on this energy balance I may get a touch lower before needing to make another cal adjustment and adjust my movement a tiny bit more . All very simple , steady use of the tools available

Jordan, could you please post what you eat in a day since ur calories are lower and you are cutting, just want to know what u eat in a day lol

[Piotr Malicki]

How do you feel and are you progressing? What’s your rep range?

Feeling pretty good and progressing every lift every session, my rep range is kinda low but i enjoy the most 4-8 rep range and I make sure my rom and form is on point

[Piotr Malicki]

Thanks for all answers

[Piotr Malicki]

If your volume is fine than yes, it takes time to do warm up sets and get ready for top sets

[Piotr Malicki]

As J says its very person depending.

for me i always use coconut oil – 5-10g with myself and clients unless they eat further away and then would be 5-10g fat from another source. I do tend to have some fat source in most meals for clients outside of PWO but there are some that simply feel better and perform better with none.

You also need to take digestion and glucose response into it. If I am using COR and in a diet then I must use a nut butter to slow the gastric emptying down or I hypo and I have to eat within 60-90 minutes on training.

if im using rice or potato then its not needed

I tried and i added extra 20g of dark chocolate 95% and trained after 1 hour and felt pretty good or even better

[Piotr Malicki]

Preference . You’re asking us questions that only you can answer .eg , when you have fats do you feel or worse ? Do you see how only

You can answer that ?

Sorry for it, I was just thinking about it because I am never adding any extra fats to my pre workout meal, I will test it and see how it goes

[Piotr Malicki]

As above. Track weight over 7-10 days not day to day to see what’s going on.

It’s usually better to be patient after a food increase and give the body time to grow than check every day n jump ahead after 4-6 days making another change just cos the scale keeps moving up n down

Thanks for every answer!

[Piotr Malicki]

I agree with Clare as above, if you are not gaining then yes you need to eat more if this is the current goal, we can’t not add fat whilst in a surplus but good whole food choices instead of processed definitely help this from my experience over the years, is your diet whole foods?

Ye, I’m always trying to eat whole foods, here is what i ate yesterday

Meal 1:
– Oats 120g
– Lean quark 250g
– Raspberries 125g
– Chocolate 95% 23g
62p 21f 83c

Meal 2: (Pre workout)
– Chicken 200g
– Rice 200g
– Broccoli 122g
– Banana 85g
62p 4f 177c

Meal 3: (Post workout)
– 6 eggs
– Cream of rice 100g
– Banana 88g
53p 38f 107c

Meal 4:
– Turkey 93/7 156g
– Chicken 82g
– Potatoes 319g
– Tomatoes 100g
53p 18f 66c